Understand How We Get Results

The philosophy of Hard Core Fit is what facilitates the amazing results we see. We focus our attention on 8 separate areas:

Joint Stability

At HCF (Hard-Core Fit), specifically with the Advanced Sports Training Program (ASTP) and the Hard-Core Fit Program (HCF) we go out of our way and use specific exercises to build strength in the surrounding muscles of joints, mainly in the Shoulder and the Hip. In part we do this through creating instability. Instability training or Stability Training, meansing we force the body off balance during resistance training in order for the stabilizing muscles to get worked and therefore become stronger.

3 Pillars of Strength

The major premise at Hard-Core Fit – It is a known fact that there are 3 areas of the body that tend to be the weakest and support major areas of the body. The Shoulder, Hips and Core.

Shoulder Joint Stability – This area of the body supports the upper extremities and the upper torso. Having a strong shoulder girdle creates major stabilization of the upper body from the thoracic spine into the neck. The weak area of the shoulders tends to be in the back. We do shoulder stabilization exercises at each and every work out to help prevent shoulder injuries and improve strength throughout the region.

Hip Joint Stability – The hips tend to be another inherently weak area of the body. This area when weak will not support the low back hips, knees, ankles and feet. Many back problems occur due to the weakness of the hips. We put people thru movements that challenge the hip joint thereby strengthening the joint. By adding imbalance to the exercises it increases the challenge and improves the strength further.

Core Stability – The balanced development of the deep and superficial muscles that stabilize, align, and move the trunk of the body, especially the abdominals (front and obliques) and muscles of the back. Another area other than the back and abdominals we work on that are generally forgotten are the Sides which also make up the core. Core strength goes beyond the surface muscles and asks us to utilize our deep internal muscles to maintain stability in motion. A strong core stabilizes the low back as well preventing injuries to the area.

Balance

The HCF and ASTP challenges your balance and coordination. The focus of balance training is teaching the brain how to quickly activate the right muscles at the right time to keep you upright. It literally resets your neurology. Balance training can help you improve your coordination and performance while reducing your risk of injury. It causes your core to strengthen. Improves Joint Stability, especially in the lower extremities. Prevents falls and helps athletes better stay on their feet during competition.

Cardio

HCF uses Interval training which is built upon alternating short, high intensity bursts of energy with slower or lower recovery phases of intensity throughout a single workout. Interval training works both the aerobic and the anaerobic system. Interval training leads to many physical changes including an increase in cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as increased tolerance to the build-up of lactic acid. These changes result in improved performance, greater speed, and endurance. We recently incorporated a concept termed Rest-Based (RBT) Training into the ASTP. This means we work to failure and then rest enough to continue. We have combined RBT and Interval training to maximize the athlete’s cardio development and to enhance their strength gains as well. From my knowledge no one is using these two concepts together in any formal training program.

Effectiveness

Interval trainings effectiveness in cardiovascular build-up and also its ability to make more well-rounded athletes. However, it is also applicable to improve exercisers’ aerobic capacity to exercise longer at varying intensities (Mayo Clinic, 2009). Interval training can be an effective means of enhancing an athlete’s lactate threshold – i.e. increase the threshold at which lactate starts to accumulate in the blood. Lactate threshold has been shown to be a significant factor determining performance for long distance running events. This method of training may be more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. This is due to the metabolism boosting effects of high intensity intervals.

Aerobic Benefits

Increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts. Now mixed with RBT its even better and more effective.

Metabolic Benefits

Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid utilization usually occurs after at least 30 minutes of training. HIIT is somewhat counterintuitive in this regard, but has nonetheless been shown to burn fat more effectively. There may be a number of factors that contribute to this, including an increase in resting metabolic rate. HIIT also significantly lowers insulin resistance and causes skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance. RBT has made the workouts even more metabolic and much better.

Strength

Strength at HCF comes in many forms. We build strength traditionally using dumbbells and exercises like pushups etc. We also build strength unconventionally by utilizing other equipment. Kettle bells, TRX straps, Physio balls, Bosu exercisers and resistance bands are used to build strength during instability. This allows for the joint stabilizing muscles to work hard and strengthen providing for a much safer more inclusive strength. In the end this builds complete strength that will improve every ones performance and functionality and prevent injuries at home or on the playing fields. We do not body build. Every exercise is designed to effect joints stability and your core. We are not trying to build large bulging muscles but rather lean, strong, stabilizing muscles which are way more functional to the everyday person and the athlete.